Warm up for 5 minutes
Pulls (5,10,5,10) 5’s dead hang, 10’s kip
Stomach
Banded pull downs 5×10 (work in between bench sets)
SWOD:
Session 3, week 1 – Bench
75%x5, 85%x3, 95%x1+
50-50% 5×10
Kroc rows 2×40 HEAVY
Rest-pause EZ curl bar
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